Squat low bar

[Absolute]

Please tell me what I must improve on before I move to heavy weights

http://www.youtube.com/watch?v=2vdjvTfBY6g

[Brodie Butland]

When you say "before you move on to heavy weights," does that mean that this is well below your worksets, or that this is about at your worksets but you want to correct form issues now? If the former, I'd suggest posting a form check at your worksets, because a lot of times form issues creep up in the worksets that don't appear at lower weights.

As for the current set:
(1) Hard to tell, but I think your bar placement may be high. On the next formcheck, also include a video 45 degrees to the rear so we can see bar placement.

(2) Look down, not forward.

(3) Don't pause at the bottom--use the stretch reflex to bounce out.

(4) There's something that just seems...off..about your initiation of hip drive, which seems to be related to (3). I think that you're loosening/relaxing at the bottom, and then gathering up all the power you can muster to drive out of the hole. This is why you occasionally rock forward right as you begin to come out of the bottom. You should feel tight the entire rep--there is no relaxation in the hole.

[Absolute]

This is my workset and I'm trying to correct issues now. I started with a bar and I'm new to squats.

You are so right. I am relaxing in the hole... Gonna correct that next time.

I will try and look down next time.

About the bar placement, I feel I am doing low bar. I'm doing dislocations to get my flexibility in check. I'll try and go lower in the bar placement and post a vid next time.

[Brodie Butland]

If the bar is in the right spot, then by all means keep it there--don't move it lower on account of my guess. Just for future reference, the side view and 45 degree rear view provide the best two angles for form check help, since there are some things we can't see on a side view that we can on a 45 degree rear view, and vice versa. If you can get one of each for a given session, you'll get a lot more out of the form checks.

Try putting down a water bottle or something about 4-5 feet in front of you and stare at that. That'll help keep head down, which you'll find really assists with the hip drive.

[Absolute]

Yeah like I said it feels like I'm doing low bar. But saying that my shoulder flexibility isn't great so I may not be doing low bar. I'll do what you suggested about the camera placement, it was just convenient to set it to the side because there was a bench there. I couldn't steadily place my phone anywhere else.

I'll do the water bottle suggestion so I could have something to look down to.

Thanks!

[Absolute]

Another video, but this time with pendlay row form check...

http://www.youtube.com/watch?v=XbRR4d6KJ7I

I know my wrist placement is messed up, continually working on flexibility.